The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Hip + Ankle Mobility
Coach led barbell warm up
Snatch (8 x 1 Complex)
3-Postion Snatch – Top Down
1x Pocket
1x Below Knee
1x Full
*Sets to be completed on a 2:00 clock
*First set is at 60% of 1RM
*Build weight across working sets
*Yes, these are all squat snatches
Metcon (AMRAP – Reps)
12 Rounds – :45 Work | :15 Transition
AMRAP – Toes-to-Bar
AMRAP – Kettlebell Swing – Russian (53/35)
AMRAP – Row for Kcal
*Score is total reps and Kcals combined
RX+
KB (70/53)